Have you looked at this page? http://www.runnersworld.co.uk/news/article.asp?UAN=2493 It seems to me that according to your 5k tim your 10 k time would be 79:13 (using the RW calculator here: http://www.runnersworld.co.uk/news/article.asp?UAN=1681) which means that your mile pace is: 13:12...so to this you add the increments on the 3 times/week page above ie your long run pace would be 14:12 - 14:30 per mile... unless i've completely forgotten how to do math... so i think that you can still do it, just adjust the pacing to fit your running times! maybe the book would be better for this as I know there is beginners programme as well in the book. I intend to look at it over christmas - I'll post when I know more! oh and we all eventually feel like we're crawling who cares - you're out there RUNNING a marathon - and that gets big props! Merry Christmas everyone. | 
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Brieanne Barton
